Plantar fasciitis and Massage Therapy 

By: Sarah Tyler, RMT

Feet, feet, feet! The discussion of feet and treatment options is often a bit of a hot topic because they are commonly thought of as a body part that people want to avoid touching, or there is something distasteful about them. We spend a large part of our lives using our feet: walking, standing, sports, work activities. Most of our body weight sits on our feet throughout the day and it’s important that we care for them, especially if there is discomfort there. With the change from summer to fall to winter, our activities and footwear change, and a common foot pain problem can crop up: Plantar Fasciitis. 

Plantar fascia, what is it? 

The plantar fascia is a thick, fibrous band of tissue running from the heel along the sole of the foot and attaching to the ball of the foot. It is one of the first points of contact with the ground as we walk, run, and stand. Its role is to help maintain the arch and structure of the foot and aid in shock absorption with movement. Plantar fasciitis is a condition caused by overusing or overstretching this band, and the band becomes inflamed and painful.  

Symptoms  

• Pain in the heel or bottom of the foot that is worse upon waking up, or standing after rest 

• Sharp or aching pain in the heel, the arch of the foot and/or into the ball of the foot 

• Pain decreases after getting up but may return with prolonged standing 

• Pain worsens with weight bearing activities i.e. walking, climbing stairs, running, soccer, basketball, etc. 

• Tenderness on the bottom of the foot, especially near the heel 

• Stiffness felt at the bottom of the foot 

Causes 

The exact cause of plantar fasciitis is unknown but there are some things that can be attributed to the condition. Common risk factors include: 

• Occupations or frequent activities that have prolonged standing, walking, and running 

• Abrupt changes in physical activity, like athletic training for an event or transitioning to a physical job 

• Anatomy of the body; including falling arches or flat feet, a leg length discrepancy, recent weight gain (i.e. pregnancy), tight calf muscles 

• Sudden changes to footwear or inadequate footwear for your anatomy: less arch support or thin/rigid soles 

• Aging causes loss of elasticity of the plantar fascia which makes overuse or a strain happen more quickly 
  
  
• Underlying conditions like Lupus and Rheumatoid arthritis 
  
  

How can massage therapy help? 

After seeing your Primary Healthcare Provider, it may be recommended that you get therapy to treat your plantar fasciitis.  Massage therapy is a great option available.  

• Massage therapy on the hips, legs and feet with specific attention to the calves will help address tight muscles that directly affect the plantar fascia and the structures that are indirectly affected.  

• Addressing the feet specifically can relieve strain on the plantar fascia and reduce inflammation surrounding it. 

• Ice massage can be applied by your massage therapist or given as part of your homework. This can be helpful for relieving inflammation and pain in the area. An easy tool to assist with ice massage is to take a small paper cup, fill it with water and freeze it. When you go to use it, rip the top edge of the cup off to expose the ice and rub the ice on the affected area in a circular motion for about 5-7 minutes (remember to stop when the skin feels numb) 

• Other home solutions are ice and/or heat therapy, self-massage, and stretching  

• Ice therapy: ice massage (as mentioned above), using a cold pack on the affected area, or using a frozen/cold water bottle (place it on the floor and roll it back and forth with affected foot) 

• Heat therapy: If you have had plantar fasciitis for a few weeks and the sole of your foot is not swollen or hot to the touch, you could try using heat to relieve strain and stiffness in the plantar fascia. Apply a heat pack or warm towel around the affected foot for 10 minutes and remove. 

• Self-massage 

1. Sitting down, place your affected ankle crossed legged, resting it on your other knee.  

1. Gently massage the sole of your foot from heel to toes in a small circular motion 

1. Gently pull your toes back holding for 20 or more seconds and straighten them out, repeat 3 times 

• Stretching: calf stretch with a towel 

1. Sit on the floor with your legs outstretched in front of you.  

1. Place a towel around the ball of your foot and hold the ends 

1. Draw your toes and foot towards you, and pull through the towel until you feel a stretch in the back of your calf, keeping your calf on the floor 

1. Hold for 30 seconds, repeat 3 times.  

1. To stretch both muscles in your calf, keep your knee straight as you do this exercise and then repeat the stretch with your knee bent, propping onto your heel 

For more information on plantar fasciitis, and how we, at ProActive Rehab can help, please visit www.proactiverehab.com.  Or call us at 705 788 1480 to book an assessment appointment.